Swimming Set of the Week - January 20, 2009

Here's a 2000-yard IM set that's heavy on freestyle, but gives you plenty of opportunities to swim fast on the stroke portions.

gives youp Swim the set straight through, with no extra rest between the segments.   In this set, FAST means your 200 race-pace speed.  

16 X 50 freestyle on 1:05 sendoff, every 4th 50 is FAST

12 X 50 on 1:10 sendoff, every 3rd 50 is FAST breaststroke; easy 50s are freestyle

8 X 50 on 1:15 sendoff, every other 50 is FAST backstroke; easy 50s are freestyle

4 X 50 on 1:20 sendoff, every 50 is 25 FAST fly + 25 build freestyle